Maintain a scientific lifestyle to improve bowel movements
Regular bowel movements not only help the digestive system function effectively but also contribute to maintaining overall health. However, many people experience constipation or irregular bowel movements due to prolonged diet, lifestyle and stress.
According to Anna Giorgi, a journalist specializing in health and lifestyle, building a stable schedule of activities can help the body form a natural bowel movement reflex. Experts recommend eating at the right time every day, and spending time going to the toilet for about 20-40 minutes after breakfast or a large meal, when the gastrointestinal reflex is most active.
Dr. Satish Rao - Director of the Center for Gastrointestinal Health and Pulse Mobility, Augusta University Medical Center (USA) - said that chronic constipation in many cases can be significantly improved by adjusting diet, exercise and building scientific bowel habits before medication is needed.
8 habits to help you defecate more regularly
Maintain a stable schedule: Eat at the right time and develop the habit of going to the toilet at the same time every day.
Supplement with more fiber: Increase green vegetables, fruits, whole grains, beans and nuts to soften stools and promote bowel movements.
Drink enough water: Providing enough water helps to soften stools, limiting dry, hard stools that cause difficulty dialysis.
Sit in the correct posture when going to the toilet: The sitting posture is similar to the squatting posture, which helps straighten the rectum and reduces strain.
Limit foods that easily cause constipation: Reduce processed foods, refined grains, alcohol and low-fiber foods.
Get enough sleep and on time: Quality sleep helps maintain the circadian rhythm, thereby supporting the functioning of the digestive system.
Apply intestinal motility stimulation measures: Exercise lightly, yoga, drink plum juice or use laxatives as directed by your doctor when necessary.
Consider biofeedback therapy: For people with pelvic floor muscle coordination disorders, this method can help improve bowel movements through relaxation exercises and muscle groups coordination.
Experts note that if constipation lasts for more than a few weeks, accompanied by severe abdominal pain, weight loss, bloody stools or abnormal bowel habit changes, patients should go to a medical facility for examination and determination of the cause, instead of self-medicating with laxatives for a long time.
